Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: ‘Fran’ Primer
Every 2:30 x 5 Rounds
A. 5-7 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 5-7 reps x Pull-Ups, Scaled Pull-ups or Ring Rows
Post training notes to comments.
“Fran”
For time
21-15-9 of
Thrusters (95/65lbs)
Pull-ups
Notes: This is a Benchmark Workout, log & Compare scores to 06.26.2022.
Post scores to comments.
Skill, Accessory & Recovery ROMWOD
(Time Permitting)
I. Sets/Reps working GHD Sit-up & GHD Back Extensions
21-15-9 + 50ft Shuttle Run after each round.
II. “ROMWOD/PLIABILITY WOD: FOR THE BIRDS”
III. Spikeballlllllllll!!!!!!!!
